How to Boost your Dopamine Naturally

How to Boost Your Dopamine Naturally

Welcome to the Restorative Longevity Podcast, where we help you increase your quality of life while also increasing your longevity. This isn’t just about living longer—it’s about living better, with vibrant energy and mental clarity.

Now, let’s welcome your host, Jimmy Yen, also known as the Acu Sensei! Jimmy is a licensed acupuncturist, herbalist, nutritionist, and restorative longevity expert dedicated to guiding you toward vibrant health and lasting wellness.

What is Dopamine & Why Does It Matter?

Dopamine is known as the “reward chemical” because it drives:
✅ Motivation – The energy to get things done
✅ Mood – Feeling happy and excited
✅ Focus – Improved concentration and problem-solving
✅ Motor Function – Smooth movement and coordination
✅ Memory – Enhancing brain sharpness
✅ Excitement & Pleasure – That rush of happiness when you achieve a goal

🚨 Low dopamine is linked to:

• Brain fog & lack of motivation
• Fatigue & difficulty getting started
• Depression & lack of excitement
• Parkinson’s disease (dopamine deficiency causes tremors)
• ADHD & focus issues
• Addiction (dopamine crashes drive cravings)

How is Dopamine Produced?

Dopamine is produced in the brain, but your body needs the right raw materials from food to make it.

🧠 Dopamine is created from an amino acid called tyrosine
✔ Tyrosine is made from another amino acid called phenylalanine
✔ Phenylalanine is an essential amino acid (your body cannot make it—you must get it from food!)

🚨 The key takeaway? Your dopamine levels depend on what you eat.

How Much Phenylalanine & Tyrosine Do You Need?

✔ The recommended daily amount: 33 mg per kilogram of body weight

👉 Example for a 175 lb (79 kg) adult:
📌 2.6 grams of phenylalanine & tyrosine per day

Best Foods to Boost Dopamine Naturally

🔝 Top Plant-Based Sources of Dopamine Precursors

✔ Soybeans (Edamame, Tofu, Tempeh) – 2,122 mg
✔ Pumpkin Seeds – 1,289 mg
✔ Chia Seeds – 1,000 mg
✔ Sesame Seeds – 1,189 mg
✔ Almonds – 1,092 mg
✔ Peanuts – 1,290 mg
✔ Seaweed (Spirulina, Nori, Kelp) – High in dopamine precursors
✔ Velvet Bean (Mucuna Pruriens) – Contains L-Dopa, a direct dopamine precursor

🐟 Animal-Based Sources of Dopamine Precursors

✔ Chicken – 1,320 mg
✔ Beef – 1,210 mg
✔ Eggs – 980 mg
✔ Fatty Fish (Salmon, Halibut, Striped Bass) – 775 mg
✔ Dairy (Milk, Yogurt, Cheese) – Contains phenylalanine

📌 Key Insight:
Plant-based sources like soybeans, pumpkin seeds, and chia seeds contain MORE dopamine precursors than beef or chicken!

The Carnivore Diet & Dopamine: Why It Feels Good (But Isn’t Sustainable)

❌ Many people feel great on high-protein diets (Carnivore, Paleo, Atkins, Keto) because:
✔ High animal protein = More phenylalanine = More dopamine production
✔ Increased dopamine gives a short-term energy and motivation boost

🚨 BUT here’s what they don’t tell you:
1️⃣ Animal protein isn’t the BEST source of dopamine precursors – Many plant-based sources have even higher amounts!
2️⃣ Long-term high animal protein intake leads to inflammation & kidney stress
3️⃣ Meat-based diets lack fiber and essential nutrients that balance dopamine naturally

💡 The healthiest, longest-living people in Blue Zones focus on plant-based dopamine sources with some fish—not an all-meat diet.

Supplements for Dopamine: Do You Need Them?

Many health practitioners recommend L-Tyrosine or Mucuna Pruriens (Velvet Bean) supplements to boost dopamine.

✔ These can work, BUT they are temporary fixes.
🚨 The real solution is to get dopamine precursors from food, NOT pills.

👉 Why?

• Supplements don’t restore your body’s natural ability to produce dopamine
• You may develop dependency and need higher doses over time
• Whole foods provide synergistic nutrients that work better than isolated supplements

🔥 Best strategy? Eat more seeds, nuts, seaweed, and legumes daily!

Dopamine Killers: What to Avoid 🚫

🚨 These habits lower dopamine and drain your energy:
✔ Processed foods & sugar – Spikes insulin and depletes neurotransmitters
✔ Too much caffeine – Quick dopamine boost but leads to crashes
✔ Alcohol & smoking – Reduces dopamine receptors over time
✔ Chronic stress – Cortisol (stress hormone) blocks dopamine production
✔ Sedentary lifestyle – Lack of movement lowers dopamine release

📌 Biggest culprit? Refined sugar is the #1 dopamine disruptor!

Best Natural Ways to Boost Dopamine (Beyond Food)

🌞 1. Get Morning Sunlight – Sunlight boosts dopamine naturally
🏃 2. Exercise Daily – Movement stimulates dopamine production
🎯 3. Set Small Goals & Achieve Them – Success triggers dopamine release
🛌 4. Prioritize Sleep – Poor sleep reduces dopamine levels
🎶 5. Listen to Music – Music increases dopamine release
🧘 6. Meditate & Practice Gratitude – Lowers stress and boosts feel-good chemicals

The Blueprint for Naturally Increasing Dopamine

💡 Want to feel more motivated, focused, and happy every day? Follow this simple daily plan:

1️⃣ Eat dopamine-boosting foods daily:
✔ 2 tbsp chia seeds or pumpkin seeds
✔ 1 cup of soybeans or edamame
✔ Seaweed (like nori sheets or spirulina powder)
✔ Fatty fish (like salmon)

2️⃣ Cut out dopamine-killing foods (processed junk, sugar, excess caffeine)

3️⃣ Move your body daily (exercise, walking, dancing)

4️⃣ Get sunlight first thing in the morning

5️⃣ Listen to uplifting music & engage in positive activities

📌 Small daily habits = Big long-term results.

Final Thought: Take Control of Your Brain Health

🚨 Dopamine drives your motivation, focus, and energy.
🚨 Your diet & daily habits determine your dopamine levels.

🔥 Want to feel happier, sharper, and more energized?
👉 Eat more chia seeds, soybeans, and seaweed.
👉 Ditch the sugar and processed foods.
👉 Move daily, get sunlight, and set small goals.

This Week’s Action Step

✔ Add 2 tablespoons of chia seeds or pumpkin seeds to your diet.
✔ Eat more soy-based foods (organic tofu, tempeh, edamame).
✔ Cut back on sugar and ultra-processed foods.

🎙️ Thanks for tuning in to the Restorative Longevity Podcast!

This episode is brought to you by Achieve Integrative Health, the #1 acupuncture clinic in the U.S. We’re grateful for their support in helping us bring you this vital information.